Many women aim for a toned and firm appearance in the buttocks region. Targeted glute exercises can help shape and lift the muscles, contributing to a more sculpted look, boosting confidence, and improving body image. Here’s a 3-day split workout to grow your glutes:

Day 1: Glute Activation and Strength

Warm-up (5-10 minutes)

• Light cardio (jogging, jumping jacks, or brisk walking)
• Dynamic stretches (leg swings, hip circles)

Glute Activation

• Clamshells: 3 sets x 15 reps each side (2 mins rest)
• Glute Bridges: 3 sets x 15 reps (2 mins rest)

Strength Training

• Squats: 4 sets x 12-15 reps (3-5 mins rest)
• Romanian Deadlifts: 3 sets x 12 reps (2 mins rest)
• Walking Lunges: 3 sets x 12 steps each leg (2 mins rest)
• Leg Press: 3 sets x 15 reps (2 mins rest)

Cool-down (5-10 minutes)

• Static stretches for the lower body (hamstrings, quads, glutes)

Day 2: Cardio and Core

Cardio (20-30 minutes)

• Choose your favorite cardiovascular exercise (running, cycling, elliptical, or dance)

Core Workout

• Plank: 3 sets x 30-60 seconds (2 mins rest)
• Russian Twists: 3 sets x 20 reps (use a medicine ball or bodyweight) (2 mins rest)
• Bicycle Crunches: 3 sets x 15 reps each side (2 mins rest)
• Hanging Leg Raises: 3 sets x 12 reps (2 mins rest)

Cool-down (5-10 minutes)

• Gentle stretching for the core and lower body

Day 3: Glute Hypertrophy and Endurance

Warm-up (5-10 minutes)

• Light cardio
• Dynamic stretches

Hypertrophy-Focused Workout

• Hip Thrusts: 4 sets x 12-15 reps (2 mins rest)
• Bulgarian Split Squats: 3 sets x 12 reps each leg (2 mins rest)
• Glute Kickbacks: 3 sets x 15 reps each leg (2 mins rest)
• Cable Pull-Throughs: 3 sets x 15 reps (2 mins rest)

Endurance Circuit

• Bodyweight Squats: 3 sets x 20 reps (2 mins rest)
• Step-ups: 3 sets x 15 reps each leg (2 mins rest)
• Jumping Lunges: 3 sets x 12 reps each leg (2 mins rest)

Cool-down (5-10 minutes)

• Static stretches for the glutes and lower body